Oct 19th 2018 – CrossFit DGA
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18
Oct

Oct 19th 2018

We made it another week!!! Cheers to a great Friday and a great weekend DGA!!!!!!

Fitness:
HC + 2 FS- Work to a heavy complex for the day
+
EMOM for 16 min
1 min DB FS 8
2 min Burpee over DB’s 8-10
3 min DB FR Lunge 10
4 min AB/Row/3 Cone Malcolm (35 sec of work)
**The goal was for this to be shorter (duration) but pretty tough each set in terms of the reps.
+
3 sets
Sled push 45’s per side
AMRAP UB WB
rest as needed

Competition:
Good aerobic Warmup 10-15 mins
+
Every 4 min for 4-5 sets
8 Burpee Box Jump Overs
8 HPS 95/65
8 Thrusters
+
rest as needed
+
3 sets for play/fun
10 Double KB Snatch
10 Cal Row
**Add 5 cals each set
rets as needed

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